Metcon
3-4 rounds:
100m Farmers Carry
50ft Hand Over Hand Sled Pull @ Moderate Weight
10 Burpees Over the Wall
50ft Hand Over Hand Sled Pull
100m Sandbag Bear Hug Carry

Rest 2 Minbetween rounds

Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

Chest Supported Dumbbell Row 4 x 10 Rest 2:00

Shoulder Press Behind Neck 4 x 8 Rest 2:00

One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00

18min max distance assault bike
Starting @ 0:00 and every 3 minutes complete 10/7 cal ski

Rest 4 minutes

18min max distance row
Starting @ 0:00 and every 3 minutes complete 6burpee box jump overs (24/20 in)

6 MIN AMRAP*
12/10 CAL ECHO/ASSAULT BIKE
4 DOUBLE DB DEVIL PRESS
8 DOUBLE DB THRUSTERS

5 MIN AMRAP*
12 CHEST TO BAR PULL UPS
4 DOUBLE DB BOX STEP OVER
8 BURPEE BOX JUMP OVER

4 MIN AMRAP*
12/10 CAL SKI ERG
8 DOUBLE DB SNATCH

3 MIN AMRAP*
8 BURPEE BOX JUMP OVER
4 DOUBLE DB BOX STEP OVER

2 MIN AMRAP*
MAX CAL ROW

1 MIN AMRAP*
MAX BURPEE BOX JUMP OVER

Dumbbells: 2 x 22.5/15 kg (2 × 50/35 Ibs)
Box: 24/20 inch

*2 minutes rest between AMRAP's

Rx`d

Fast sprints:
3rounds:
10/8cal ski
10m hs walk

rest 1min between sets

Scaled

Fast sprints:
3rounds:
8/6cal ski
3 wallwalk

rest 1min between sets

4 rounds, 2min rest between rounds:
- 20 GHDSU
- 7.5m HSW
- 7 BMU
- 7.5m HSW

6 rounds, every 1:15:
- 2 pause front squats & 2 front squats @60-65%

10 rounds for time:
- 10 double dumbbell hang clean
- 7.5m double DB front rack walking lunges
- 22.5m double DB farmer's carry
- 10 T2B
- 10/8 cal bike

DB @ 2 x 24/16 kg

Voima: Pystypunnerrus 4x5
Vauhtipunnerrus 4x5
*kevyet painot tekniikkaan ja tangon liikerataan keskittyen

2X AMRAPS
Kahden hengen tiimeissä. Jakakaa vapaasti.
5 min AMRAP
Max toistot seinäpallo
Toinen tekee, toinen lankussa.
*2 min lepo
5 min AMRAP
Max toistot käsipaino tempaus riipusta raakana
*Toinen tekee, toinen pitää käsipainoa suorin käsin pään päällä.

Assarit: 3 kierrosta
30s. linkkarit ristiin
30s. pito punnerruksen ala-asennossa

• 40 bar over jumps
• 20 shoulder press
• 40 push press